Research has shown the best way for women to lose weight is to lift weights. I am going to show you some compound weight exercises that work multiple muscle groups and expend more calories.

Compound weight exercises are exercises that utilize more than one muscle group and require more than one joint.

For maximum results, maintain good form, utilize drop sets and repeat the exercises in a circuit until you can’t go any further. To maximize the fat-burning effect, move from one exercise to the next with no rest between.

Grab a set of dumbbells that will challenge you without injury and let’s get started.

Military press for shoulders and triceps

• Hold a pair of dumbbells at shoulder level. Inhale deeply.

• Raise the dumbbells up and extend your arms completely without locking your elbows as you exhale.

• Inhale and lower your arms until your elbows are at shoulder level.

• Repeat 10 times.

Pull-ups for back and biceps

• Begin by hanging from a bar with fully extended arms.

• Without moving your legs, begin to pull up and squeeze the shoulder blades together until the bar is mid neck.

• Return to hanging position and repeat 10 times.

Push-up with dumbbell lift for chest, back and core

• Assume a plank position with a dumbbell in each hand.

• Lower your chest, not your head, toward the floor or bench until your arms are at a 90-degree angle.

• As you rise back up to plank position, lift the dumbbell in your left hand upward to the side of your chest.

• Lower the dumbbell and your chest for another push-up.

• Lift the dumbbell in the right hand upward to the side of your chest before performing another push-up.

• Alternate sides for 30 seconds.

Stiff leg deadlift for hamstrings

• Grasp your dumbbells and stand tall with your feet shoulder-width.

• Engage your abs, keep your back straight and inhale as you bend from the hips. Lower the dumbbells toward the floor until you feel a stretch in the hamstrings.

• Exhale and raise your torso by extending your hips and return to the starting position.

Jodie Luther-Kofod has certification from AFAA NETA ACE, Johnny G Spin, TRX and kickboxing, as well as nutrition certifications. She trains groups or individuals and can be reached at Jodie@jodieshouseofpain.com.